Sweet Potato Oatmeal Muffin Cups

Sweet Potato Oatmeal Muffin Cups are the perfect grab-and-go breakfast or healthy snack. Made with wholesome ingredients, these simple oatmeal muffins are perfect for meal prepping.

Hearty and perfectly sweet, these sweet potato muffins are a feel-good treat. I employ them as part of my breakfast with some form of high-protein meal or as a healthier dessert.

The first time I made these sweet potato baked oatmeal muffin cups, they lasted less than 24 hours in my house.

And I must confess, I was mostly responsible for their spontaneous disappearance.

They leave you feeling energized while satisfying your sweet tooth without going overboard.

If you’ve made baked oatmeal, such as my Peanut Butter Banana Baked Oatmeal or my Mixed Berry and Apple Baked Oatmeal, you’re already familiar with the concept of baked oatmeal cups.

We’re simply baking our morning bowl of oatmeal in the oven for a sort of breakfast cake adventure.

A nutritious breakfast option for little kids and a delightful energy bite for the busy workweek, this is my favorite way to enjoy a healthier treat without much added sugar.

Loving the concept of baked oatmeal muffins? Also try my Blueberry Banana Baked Oatmeal Cups or my Apple Baked Oatmeal Cups.

Let’s chat about the basic ingredients for this easy baked oatmeal recipe

Ingredients for Sweet Potato Oatmeal Muffin Cups:

Sweet Potato: Mashed sweet potato adds natural sweetness, volume, moisture, and all sorts of health benefits to this baked oatmeal recipe.

Sweet potatoes are high in Vitamin A, antioxidants, and Potassium, enriching this healthy snack with superfood powers.

You can use leftover baked sweet potato or use one of the methods outlined below for cooking the sweet potato.

Oats: These flourless oatmeal muffins call for quick oats instead of flour. I recommend using instant oats or quick cooking oats instead of rolled oats for the best texture.

Rolled oats still work, although the oats themselves have more of a raw texture, requiring more chewing.

If you need the recipe to be gluten-free for someone with celiac disease, use certified gluten-free oats. I use sprouted gluten-free oats.

Unsweetened Creamy Almond Butter: Adding healthy fats, richness, and moisture to these sweet potato oatmeal cups, we need some creamy almond butter.

Peanut butter or sunflower seed butter works too although you’ll be able to taste them.

Eggs: A couple large eggs help the muffins rise so that they have some fluff to them. Swap out the eggs for flax eggs for an egg-free vegan option.

Milk of Choice: Pick your favorite type of milk, be it regular milk or a non-dairy milk like oat milk, almond milk, or coconut milk.

Pure Maple Syrup: A touch of pure maple syrup sweetens these sweet potato oats. For sweeter oatmeal muffin cups, add 1 to 4 tablespoons of brown sugar in addition to the pure maple syrup.

Vanilla Extract: A splash of pure vanilla extract brings warm flavor, making this quick breakfast taste so inviting.

Ground Cinnamon, Ground Ginger, Sea Salt: Warming spices like ground cinnamon and ginger are responsible for creating a great deal of flavor.

If you have pumpkin pie spice, feel free to use 2 teaspoons instead of the cinnamon and ginger.

Chocolate Chips (Optional): Looking for some bursts of chocolate goodness? Stir in some chocolate chips.

I keep the recipe low in sugar by only adding a few chocolate chips on top of the muffins and I skip adding them in. You can use sugar-free chocolate chips for a carb-conscious treat.

Recipe Customizations:

• ​Add 1 tablespoon of chia seeds, hemp seeds, or flax seeds for some added omega-3 fatty acids.
• If you have ground nutmeg on hand, add 1/2 tsp ground nutmeg to these healthy muffins.
• Use a combination of mashed bananas and mashed sweet potatoes if you’d like.
• Stir 2/3 cup of crunchy pecans or chopped walnuts into the batter.
• Add up to 3 tablespoons of protein powder. If you use more than 3 tablespoons, you will need to add some additional milk.

Now that we’re familiar with the healthy ingredients, let’s bake some healthy baked oatmeal cups.

How to Cook Sweet Potatoes:

Begin by cooking the sweet potato using your preferred method.

To cook the sweet potato in the microwave, wrap it in a paper towel, douse the paper towel (and potato) with water, then place it on a plate. Microwave for 5 minutes then flip to the other side and microwave for another 3 to 5 minutes, or until the potato is very soft and fork tender.

Note that large potatoes will require up to 15 minutes in the microwave, whereas small potatoes need about 8 to 10 minutes total.

You can also roast sweet potatoes in the oven wrapped in aluminum foil at 400 degrees for 45-60 minutes (depending on size) or boil them for 20 minutes.

Note: You can cook the sweet potato several days in advance and store it in an airtight container in the refrigerator until you’re ready to make the oatmeal muffins.

How to Make Sweet Potato Baked Oatmeal Muffin Cups:

Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners. If you don’t have muffin liners, spray the holes with cooking spray or grease them with coconut oil.

Once the sweet potato is cool enough to handle, mash it and measure out 1 cup. 

Transfer the mashed sweet potato to a large bowl along with the almond butter, eggs, milk, pure maple syrup, and vanilla extract (the wet ingredients). Mix well until everything is combined.

Add the coats, sea salt, ground cinnamon, and ground ginger to the mixing bowl (the dry ingredients) and mix well until a thick mixture forms. If desired, mix in chocolate chips.

Pour the sweet potato oatmeal mixture into the muffin cups, filling them most of the way up.

Bake on the center rack of the preheated oven for 20-25 minutes, or until the muffins test clean.

A great way of testing whether or not baked goods are cooked through is by testing the internal temperature with a digital thermometer.

To do so, insert a meat thermometer into the center of a muffin and wait until the numbers stop moving. The muffins are fully baked if they are 190 degrees or higher, and the ideal temperature is between 190 and 210 degrees Fahrenheit.

Allow the muffins to cool to room temperature before attempting to peel one to eat. If you try peeling off the muffin papers when the muffins are still warm, you’ll lose much of the muffin to the liner.

Store leftover muffin cups in an airtight container in the refrigerator for up to 1 week.

You can also store muffins in a large ziplock bag in the freezer for up to 3 months.

You can turn this into an oatmeal sweet potato casserole by using an 8-inch cake pan to make an oatmeal bake.

This quick breakfast recipe makes 9 muffins. You can easily double the recipe if you plan on using it for meal prep or want plenty of leftovers.

The perfect snack for busy mornings, you’ll love how customizable and healthful these meal prep oatmeal cups are.

If you love easy recipes with oats, also try out these reader favorites.

More Oatmeal Recipes:

• 5-Ingredient Sweet Potato Oatmeal Cookies
• Healthy Oatmeal Chocolate Banana Muffins
• 5-Ingredient Peanut Butter Oatmeal Chocolate Chip Cookies
• 4-Ingredient Banana Oatmeal Bars  
• Double Chocolate Peanut Butter Oatmeal Cookies

Sweet Potato Oatmeal Cups all day every day!

Sweet Potato Oatmeal Muffin Cups

4.53 from 19 votes

Flourless sweet potato oatmeal cups made with all wholesome ingredients. Quick, easy, perfect for meal prepping!

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Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings: 10 muffins

Equipment

• Muffin Tin

Ingredients

• 1 cup mashed sweet potato 1 large potato
• ½ cup unsweetened almond butter
• 2 eggs
• ½ cup milk of choice
• ¼ cup pure maple syrup
• 1 tsp pure vanilla extract
• 2 cups quick oats
• ½ tsp sea salt
• 1 tsp ground cinnamon
• 1 tsp ground ginger optional
• ½ to 1 cup chocolate chips optional

Instructions

• Cook the sweet potato using your preferred cooking method.
• Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners. If you don’t have muffin liners, spray the holes with cooking spray or grease them with coconut oil.
• Once the sweet potato is cool enough to handle, mash it and measure out 1 cup.
• Transfer the mashed sweet potato to a large bowl along with the almond butter, eggs, milk, pure maple syrup, and vanilla extract (the wet ingredients). Mix well until everything is combined.
• Add the coats, sea salt, ground cinnamon, and ground ginger to the mixing bowl (the dry ingredients) and mix well until a thick mixture forms. If desired, mix in chocolate chips.
• Pour the sweet potato oatmeal mixture into the muffin cups, filling them most of the way up.
• Bake on the center rack of the preheated oven for 20-25 minutes, or until the muffins test clean.
• A great way of testing whether or not baked goods are cooked through is by testing the internal temperature with a digital thermometer. To do so, insert a meat thermometer into the center of a muffin and wait until the numbers stop moving. The muffins are fully baked if they are 190 degrees or higher, and the ideal temperature is between 190 and 210 degrees Fahrenheit.
• Allow the muffins to cool to room temperature before attempting to peel one to eat. If you try peeling off the muffin papers when the muffins are still warm, you’ll lose much of the muffin to the liner.

Notes

Store leftover muffin cups in an airtight container in the refrigerator for up to 1 week.

You can also store muffins in a large ziplock bag in the freezer for up to 3 months.

Nutrition Information is calculated without the chocolate chips

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Nutrition

Serving: 1muffin · Calories: 219kcal · Carbohydrates: 25g · Protein: 8g · Fat: 10g · Saturated Fat: 2g · Monounsaturated Fat: 1g · Cholesterol: 38mg · Sodium: 177mg · Fiber: 4g · Sugar: 8g

Author: Julia Mueller

Course: Breakfast, Muffins

Cuisine: American

Keyword: baked oatmeal recipe, breakfast recipes, easy oatmeal recipe, gluten free oatmeal recipes, healthy baked oatmeal recipes, oatmeal muffin cups, sweet potato oatmeal cups, sweet potato oatmeal muffins, sweet potato recipes

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